Protein Calculator + Cost & Calories Comparison
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Find your daily protein range
Protein is essential for health, and it is critical for building and maintaining muscle mass.
Muscle mass and strength are associated with a wide range of positive outcomes, including cardiac and metabolic health, function and quality of life, longevity, and lower all-cause mortality - independent of body fat or cardiovascular risk factors.
The standard RDA for protein intake is 0.36 g/lb/day (0.8 g/kg/day), but that is only the amount needed to prevent deficiency in a sedentary person.
Enter your weight and choose your group below to see research-based recommended daily protein intake ranges, with all sources listed at the bottom of the page.
Showing an example at 160 lb. Enter your own weight to update.
More than one fits? Pick the closest match, and lean toward the higher end if you are older, postmenopausal, training hard, or in a calorie deficit.
Recovering from illness, injury or surgery, or have kidney disease? Ask your care team, since needs can be higher or lower.
Enter your weight to see your range.
Recommended per day
Higher protein intake is well documented as safe for healthy adults. If you have kidney disease, or think you might, talk to your doctor before raising your intake.
See the range for every group
Tap a group name to open the research behind its range.
| Group | Range |
|---|
Ranges are shown as g/lb/day (g/kg/day) of body weight.
Sources
- Morton et al., 2018
- ISSN position stand, 2017
- PROT-AGE Study Group, 2013
- Antonio et al., 2016 (safety)
- Helms et al., 2014
- Black & Matkin-Hussey, 2024
- GLP-1 consensus paper (Optimizing GLP-1 therapies)
- National Academies DRI report, 2005
This tool is for general education and does not replace individual medical advice.
Protein Sources Compared: Cost, Calories, & Protein Density
Stop & Shop pricing, except for Momentous and Chatham Harvesters items.
| Steak (strip, grass fed, 10 oz.) | $20.00 | 1.5 steaks | 540 |
|---|---|---|---|
| Ground Beef (grass fed, 90% lean) | $10.86 | 1.1 pounds | 870 |
| Chicken Breasts (medium) | $6.24 | 2 breasts | 560 |
| Greek Yogurt, 2% | $10.11 | 4.4 cups | 710 |
| Cottage Cheese, 2% | $7.48 | 3.8 cups | 690 |
| Eggs (free range) | $6.29 | 16.7 eggs | 1,170 |
| *Momentous Whey Protein Powder | $11.96 | 4.3 scoops | 380 |
| Quinoa | $8.94 | 12.5 cups (cooked) | 2,670 |
| Black Beans | $7.57 | 8.3 cups | 1,670 |
| Tofu (super firm) | $6.41 | 1.4 packs | 930 |
| Peanut Butter | $4.28 | 28.5 tablespoons | 2,380 |
| *Momentous Plant Protein Powder | $11.36 | 5 scoops | 650 |
| Shrimp | $28.32 | 1.7 pounds | 530 |
| Cod loin (Icelandic) | $27.49 | 1.3 pounds | 450 |
| Coho Salmon (wild caught) | $16.66 | 1 pound | 710 |
| Cod | $16.47 | 1.1 pounds | 420 |
| Salmon filet (farm raised) | $11.94 | 1.1 pounds | 990 |
| Canned Tuna | $8.93 | 3.4 cans | 450 |
| Black Sea Bass Filets (Chatham Harvesters) | $33.65 | 1.2 pounds | 530 |
| Monkfish Medallions (Chatham Harvesters) | $27.44 | 1.5 pounds | 530 |
| Bluefin Tuna (Chatham Harvesters) | $26.52 | 0.9 pounds | 620 |
| Yellowfin Tuna (Chatham Harvesters) | $21.42 | 0.9 pounds | 410 |
| Dogfish Filets (Chatham Harvesters) | $10.42 | 1 pound | 620 |
- Meat
- Dairy & eggs
- Plant
- Fish & shellfish
- Chatham Harvesters local fish
- *Momentous whey
- *Momentous plant
* Chatham Works Annual Fitness Members save 10% on all Momentous products.
Calories per 100 g of protein calculated from standard nutrition data (USDA / manufacturer labels). Prices as of October 2026.